Dr. Peter Attia Protocols

Research suggests that creatine supplementation may have cognitive benefits, potentially improving cognitive performance and brain health.

Under 180 lbs: 5g/day
Over 180 lbs: 10g/day

Alcohol can disrupt your sleep architecture, particularly the REM (rapid eye movement) stage, which is crucial for memory and emotional processing. Drinking too close to bedtime often results in a disrupted sleep cycle, leading to poorer quality sleep and less restorative rest. By allowing a buffer of at least three hours, you give your body enough time to metabolize the alcohol, reducing its sleep-disturbing effects.

Creatine acts as a high-energy phosphate donor, enhancing ATP regeneration and aiding in muscular contractions, leading to improved strength and power.

Under 180 lbs: 5g/day
Over 180 lbs: 10g/day

This protocol balances the social and cultural benefits of moderate alcohol consumption, such as enhanced sociability and relaxation, with the lack of substantial health benefits from drinking.

Alcohol, in essence, does not contribute positively to health and can lead to numerous health issues when consumed in excess. By setting a cap on weekly intake, you can enjoy social occasions without the adverse health effects associated with higher levels of consumption.

Also: try and avoid more than 2 per day.

Peter Attia advises spending 80% of cardio workouts at a moderate intensity level, known as Zone 2, to improve the body's ability to efficiently use both fats and sugars for energy. This approach helps build a strong base for endurance and overall health, similar to the training methods of top athletes in endurance sports.

• He increases adenosine through lots of early morning exercise and caffeine abstinence
• He increases melatonin by taking 2 to 5 mg of melatonin
• He decreases cortisol by taking 400 to 600 mg of phosphatidylserine